take your body weight in kilograms and then multiply that number by 3.

The result will be the number of watts that you will generate while exercising.

if you can nasal breathe (in and out) for 20 or less breaths/minute, then your Vo2 Max is superior.

Norwegian 4x4 training can improve it.

Overall watches underestimate Vo2 Max. Mine is actually higher than I'd expect, but I don't run a lot so I really question the data it's based on.

Most of us who keep an eye on our Vo2Max know how unreliable it can be. For example, my default watch is the Garmin Forerunner 955. If I do a short run (3-5K), my Vo2Max significantly increases. Anything above 10K, and it will fall.

It is good to see studies highlighting the ongoing challenges in accurately estimating VO2max outside of a laboratory setting. Sure, keep an eye on your Vo2Max, but use this value as a rough guideline rather than a precise measurement.

https://gadgetsandwearables.com/2024/07/22/apple-vs-garmin-vo2max/

How accurate are the various vo2 max estimation calculators?

My watch says I’m decrepit and in terrible shape (I think that may be because my actually max heart rate is abt 15 minutes higher than the age related estimate but I’m not sure.)

I’ve used various other calculators and they’re all better than what my watch says but they do vary a lot.

Any advice about which equation to use up motivate myself/track progress? I’m having a knee flare up so ideally one that uses incline as well as walking speed rather than just flat one mile run or whatever. Thank you!